Ask a coach: 'Do I need carbs as well as protein in my recovery shake?'

What is the optimal post-ride macro-nutrient blend?

Male cyclist drinking a recovery drink
(Image credit: Future)

We all know that recovery is paramount to improving performance. Recovery is when all the adaptations take place. By optimising recovery, we can hopefully, optimise adaptations and that means we get fitter faster.

The basics of recovering effectively are plenty of sleep and good-quality nutrition. One thing that most cyclists do, or at least they should do, is to take one of the best recovery drinks after a hard training session. But with a myriad of different offerings out there – what needs to be in a recovery shake? Cycling coach James Spragg details what you should be looking for and explains why that's the case...

Image shows James Spragg.
James Spragg

Sports scientist and coach James Spragg is one of the experts who will be answering your questions in Cycling Weekly's ASK A CYCLING COACH series which comes out every Wednesday. Working both in research and applied settings, he currently runs Intercept Performance Consultancy

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